First get the OK from your doctor!
You need to diet and exercise! As for exercise try the following
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth
hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness
because I personally feel that it is one of the best ways to exercise, especially considering the speed at
which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the
information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise
because these foods can impact the release of the growth hormone in the body. The links are
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target
heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own
There is no one way to lose weight that suits all, and no one way to exercise. You don't state just how old you are or what you do in that 30 minute workout or what your fitness level is, nor if you're currently gaining weight or just staying at a place you don't like. The key to eating is to find a balance that you metabolize well -- different people do better on different foods. For example, you mention rice in the category of junk food, but it isn't anywhere near a junk food -- brown rice is a health food and a wonderful complex carbohydrate that supplies long-lasting energy and fiber. It's the staple food of most of the world's people particularly in places where weight problems are much less than they are in other parts of the world -- in fact, weight gain is now occurring in some of these countries because they're eating more and more meat as they become wealthier, not because of the rice. So again, eating depends. And as for working out, while 30 minutes of cardio a day is the medical recommendation for exercise, most people who workout regularly do it longer than that. When you work out for weight loss, it takes more than if you work out for basic health, since you have to increase output to get your metabolism going faster to burn more off than you're doing now. As long as you're fit and not injured, doing what is fun is the best way to work out because you'll enjoy it. Play, in other words, is easier to do than work. The only general rules for eating you've already got down -- avoid the simple carbs and eat the veggies, but make sure the diet is balanced so you get your protein -- it helps with recovery from exercise.